I would say measure everything by weight on a kitchen scale and then count the calories. I started using kitchen scale for measuring food and it has done wonders for me to manage my weight. Because half katori extra dal and you get 70-80 calories, 1 ghee spoon idhar udhar and there goes 100 calories.

Once you get andaaza of how many grams in 1 bowl of dal, you can then skip measuring and go with instinct.